WOD 6/20/12 c
Crossfit Kids 718 starts this Summer
148 26th Street
Brooklyn, New York 11232
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You all should bring a towel
– its gonna be hot out
2 rounds
200 meter mb run 20lbs
20 box jump 30″ box
4:06
Sumo deadlift
5@135/3@225/3@245/3@265/3@285/1@385f/1@365f
5 rounds for time
15 ball slam 20lb/5 chin ups/3 broad jumps
4:38
a 100 lb jump is usually too big of a jump…
Yea. I was feeling good at 315 and then snap back to reality when I had that weight on it.
I did 315 for one. On sumo dead lift
WTF 100Lbs My Friend =/
No I went from 315 to 385. But I shouldn’t have jumpe that high either. But the 315 was so easy.
2 RFT of: 200M M.B. Run/20 Box Jumps (30/24″) – 4:57 rx
Sumo Deadlift- 3/3/3 @65-75% 1/1 Max Effort (20 minute Cap) – 3@185 / 3@200 / 3@215 / 1@ 255 / 1@275 / 1@295 (PR)
5 RFT of: 15 Ball Slam (20/15)/ 5 Strict Chin Up/ 3 Broad Jump – 7:18
Clean – 3 @ 195, 2 @ 195, 1 @ 195, 2 @ 195, 1 @ 195 (probably should have just hit 185… would have got all my reps)
Bench – 5 reps x 3 sets @ 155#
JT 21 – 15 – 9 HSPU/Ring Dips/Push Ups
19:33… slipped around a lot on my HSPU because it was so hot! Was strict with the first 27 HSPUs, but couldn’t keep up a fast pace.
2 RFT- 4:07
Sumo Deadlift- 3/3/3- 185/205/225
1/1- 275/295PR
Deadlift- 295 PR
5RFT- 6:47
Strict chin ups were tough rounds 3-5. Gonna work on some strict Pullups and dips for the next few weeks before class to get stronger here.
Week 2, Day 2 of my o-lifting intensive.
Snatch Balance 2×5 @ 95, 3×5 @ 105
Clean 2×5 @ 135, 3×5 @ 155
HB Back Squat 2×6 @ 165, 3×6 @ 185
Snatch Pull 2×6 @ 95, 3×6 @ 115
50 abmat situps
5 x 50yd sprints
Coach Dan
Did a little Strength today.
DeadLift – 145×3/165×3/185×3 – 195×1/215×1 PR 🙂
High bar back Squat – 105×3/125×3/145×3
Press 1/1/1/1/1 – 60/65/70/75/80F
Great pic Moises!!!
Great wod today Coach Tammyli!!!
And so happy to see Morgan!!! Who looks amazing!
2 rft 200mb run and 20 20″ box jumps
Sumo dead lift 3@95, 3@110 3@130 1@165 1@175
5rft 15 15lb ball slams 5 blue band chin ups and 3 broad jumps 8 min 22 seconds
Fun class today! Only CF 718 can make you enjoy a workout in 97 degree weather with NY humidity!